Tuesday, August 9, 2011

Pre-race routine
I set my alarm for 4:00am, 4:15am, and 4:45am. I wanted to make sure I got up. I got up by the about the second alarm. I changed my pre-race meal slightly today with a little less oatmeal. I am going to this race solo again this year. Way too hot for my family. I had most of my stuff packed in the car the night before so I was able to sleep for just a little bit longer. I brewed some coffee and I was out the door.

Event warmup
Traffic getting into the reservoir was pretty bad. I had an extra 15 min. since the last race. I've been getting faster at setting up my transition area. I dump all the stuff out of my bag and neatly place my shoes, gels, helmet and other stuff in an organized fashion. I went to my car a few times to drop off my extra stuff. Restroom breaks were somewhat minimal today. I left my shoes and socks next to a tree. I figured it wouldn't be the end of the world if they were gone when I returned. I started in the 2nd to last wave so I had some time to spare. Of course, by the time I got in the water for a quick warm-up, I had less than 5 minutes to start.

Swim
I had prescription goggles this year so I was able to see. I sure did miss the tinted goggles. I am not a super fast swimmer, but I am consistant. I was able to see swimmers and the buoys. Amazing!! My sighting seemed to be great and I kept on course pretty well. I looked at my watch a few times during the swim and I knew I was on my pace.

I have had slight issues in the past with cramping, or feeling like this swim was never going to end. I didn't really have any fears or issues this year.
40:38 (2011)
47:55 (2008)
39:25 (2007)

T1
They say to practice transition. I should probably do that some time. Transition wasn't too bad and was a little faster than the last race. The transition includes the run from the swim end to the leaving with your bike. The baby pool saves time since I don't have to worry about wiping off my feet.
2:17 (2011)
1:58 (2008)
1:51 (2007)

Bike
I had a pretty good start on the bike. I was passing people left and right which got old. I tried keeping an even pace throughout the race. I passed my friend Duane around mile 5. I shouted "keep it real, be strong". Sure was great to see him on the course. I also passed my other friend, Erin at about mile 6. The course seemed pretty fast and I was rockin. The downhill section came and it seemed that it wasn't as steep. I maxed at 40.4mph where in years past my max was 43.7mph(2008), 45.1mph(2007). I always try to pace myself and my average cadence is usually between 90-100rpms. I was playing leap from with a few riders. Those who had spectecular bikes passed me on the downhill, but I would catch them going up. I saw a rider or two who had the same bike as mine. I shouted "cool bike". I mentioned once "I have the same bike".

My nutrtion on the bike was fair. I had a shot of GU Roctain's about ever 35-40 minutes. I also had my GU brew. I drank about 36oz of GU Brew, some water, and just a little Gatorade Pro Perfrom. I don't think I drank enough?? I probably had about 40-44oz of liquids on the bike. I also took 4 endurolyte capsules. Not the easiest to take while riding, but I managed

There is one turn-around part that was pretty nerve racking during the first look. I had to slow down big tme because a few riders nearly stopped and hogged the entire area.

I was pretty tired/wasted by the second turn-around part. I was starting to feel a little lousy and I regreted not taking any chamois butter (helps with chaffing around the saddle areas). I didn't want to stop, but I sure did feel like it. It didn't seem too hot, but I poured water on my back. If felt pretty good for a short time and then it dried up.

Here is the the time that my bike computer said:
Time:
Odo: 1907.5 miles
Max: 40.4 mph
Avg: 20.5 mph
Distance: 56.31 miles

T2
Someone racked their bike in my spot. I couldn't find my stuff and I was getting frustrated. T2 is usually pretty fast and I am quick. I finally found my stuff and hurried.
1:41(2011)
1:14 (2008)
1:28 (2007)

Run
Time to rock! I was ready to push it hard and finish the race strong. I have been training hard for the run and my goal was to run 1:30-1:35. The first few miles were awesome! I ran 6:53 and 6:59. That is pretty good considering there is a good uphill section. I passed the first aid station and I think I grabbed some water. I did not bring my race belt this year, but I did manage to bring my Garmin watch.

I started to feel a little sluggish around mile 4. I looked at my watch and I knew the possibility of going sub 5 hours was almost gone. I had to use the port-o-potty so I found the next one. It was in use. I am not waiting. I found the next one was open about 1/2 mile later. When I stopped, but I felt my legs cramp. They were pretty crammped from the start of the run, so I knew it could be a long run.

The next aid station I drank some cola. WOW. This stuff was great, but only when it was cold.

Gatorade, cola, water, Ice, water on self, sponge, repeat. I did this nearly every aid station from this point on. It wasn't always in this order. I missed the sponges more often then not. I even got once sponge that was sandy. It seemed that I was pretty dry coming into the next aid station. Amazing what hot weather will do. I only had one gel around mile 4. I was pretty hungry. It was the only gel I had.

I passed my friend, Ted Dunst around mile 5.5. I didn't stop to talk. I told him good job and I kept going. I almost feel like I was being rude, but no time for chit chat.

The wind picked up big time during the second loop. On top of the hill I saw one lady get blasted by a dust storm. My hat flew off around mile 11. It didn't go far, so I had to get it.

Cool down
Cool down is what I needed. I was hot and shaking. I felt dizzy and needed to sit down. I debated sitting down at the medic tent, or somewhere else. I went with somewhere else, but just a minute later I went and sat down at the medic tent. They gave me a very cold and wet towel. This made the biggest difference!!! They also gave me some Nuun recovery...which I am not too sure of?

No ice baths this year. Just didn't seem like fun. It took about an hour to get outside the Boulder Reservoir. When I got home, I took a shower and tried to nap. Didn't sleep much.

This was the longet triathlon since 2008. After I look at my results, I am pretty happy with my performance. I have improved on my run time by almost 13 minutes. I set a personal record by 6 minutes.

I have started taking supplements last week. It is something I have been thinking about and want to make sure my body is well taken care of.
Fish Oil, Magnesium, Vitamin C, Vitamin D, Calcium

Metro Mile
A big goal this year was to break a 5:00 minute mile. I’ve been going to track every Tuesday so I have been working extra hard. I ran a 4:56.97 on the track and I ran a 4:49 mile at the Metro Mile.